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International · Fusion

Crispy Tofu and Vegetable Stir-Fry

Vegetarian

Cubes of firm tofu pan-fried until golden, then tossed with broccoli, peppers, mushrooms and bok choy in a sticky soy, garlic and maple sauce.

Crispy Tofu and Vegetable Stir-Fry is an International main course, ready in about 35 minutes and made with tofu and soy sauce. It serves 3 and is rated easy to cook.

Start cooking
Delicious vegan tofu stir fry with mixed vegetables served on a white ceramic plate.
Photo: Loren Castillo / Pexels · Pexels License
Prep
20 min
Cook
15 min
Total
35 min
Serves
3
Level
Easy
Calories
432

Ingredients

3 servings

For the sauce

Equipment

Method

  1. Step 1

    Wrap the tofu (opens in a new tab) in a clean towel and press under a heavy pan for 15 minutes, then cube and toss with 1 tbsp cornstarch (opens in a new tab). Mix the sauce ingredients with the remaining cornstarch.

    • 15 min

    Pressing out water is what lets tofu crisp.

  2. Step 2

    Heat 2 tbsp oil in a wok (opens in a new tab) or large non-stick pan over medium-high heat and fry the tofu (opens in a new tab), turning, until golden on most sides, 8–10 minutes. Set aside.

    Ingredients tossed in a hot wok
    How it looks · Photo: Aesthos AR. Photography on Pexels

  3. Step 3

    Add the remaining oil and stir-fry the broccoli (opens in a new tab), pepper and mushrooms (opens in a new tab) for 3 minutes. Add the bok choy (opens in a new tab), garlic (opens in a new tab) and ginger and cook 1–2 minutes more.

    • 4 min
    • high heat

  4. Step 4

    Return the tofu (opens in a new tab), pour in the sauce and toss until thick and glossy. Finish with chilli flakes (opens in a new tab) and spring onion (opens in a new tab).

    • 1 min
    • high heat

About this dish

Origin
Not attributed to one place · Origin uncertainAn everyday home-cooking preparation made in many countries; it has no single documented origin.Also popular in United States, United Kingdom, Canada, Australia
Dish
Dinner · Lunch · Main courses
Cooking method
Stir-fried, Pan-fried
Taste
savoury, umami, sweet & savoury, garlicky
Diet
Vegan · Dairy-free · No nut ingredients · Low-carb · High-protein
All labelsVegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Dairy-free · Egg-free · No nut ingredients · Alcohol-free · Pork-free · Beef-free · Low-carb · High-protein · Carb-conscious · Calorie-conscious
Worked out from the ingredients. How labels work
Good for
Everyday · One-pan · Budget-friendly
Cook more with
Tofu · Soy sauce · Cornstarch · Broccoli · Red bell pepper · Mushrooms
Techniques
Pan-frying · Stir-frying

Allergens

  • Contains, can be adapted: Wheatfrom soy sauce
  • Contains, can be adapted: Glutenfrom soy sauce
  • Contains: Soyfrom tofu, soy sauce
  • Contains: Sesamefrom toasted sesame oil

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

432 kcal per serving

Estimated

1 serving ≈ 453 g · recipe makes 3

Where the energy comes from

  • Protein 25%
  • Carbohydrate 21%
  • Fat 53%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy432 kcal95 kcal
Protein29.8 g6.6 g
Carbohydrate25 g5.5 g
Net carbohydrate17.7 g3.9 g
Sugars——
Added sugars3.9 g0.9 g
Fibre7.3 g1.6 g
Fat27.6 g6.1 g
Saturated fat3.1 g0.7 g
Trans fat0.1 g0 g
Cholesterol0 mg0 mg
Sodium1034 mg228 mg
Salt equivalent2.6 g0.6 g
Vitamins & minerals per serving
Potassium
1096 mg
Calcium
1054 mg
Iron
5.5 mg
Magnesium
134 mg
Vitamin A (RAE)
—
Vitamin C
149 mg
Vitamin D
0.1 µg
Vitamin B12
0 µg
Folate (DFE)
163 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: red chilli flakes, spring onion.
  • Rice vinegar: Distilled vinegar (FDC 172237) used as a stand-in for unseasoned rice vinegar.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Toss the pressed tofu in cornstarch just before frying — left to sit, the coating turns gummy.

Common mistakes

  • Moving the tofu too soon — let each side brown before turning or it sticks and breaks.

Serve with

  • With steamed rice, brown rice or noodles.

Storage

  • Keeps 3 days in the fridge (the tofu softens).

Reheating

  • Reheat in a hot pan for the best texture.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Built from the recipe’s own sections. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 3

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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